Rotational work for fast bowlers

Having a proper understanding of the biomechanics of fast bowling will help bridge the gap between general and specific exercises. We often hear coaches say statements like, the 'bowler is all shoulder'. What does that actually mean? Of course, he uses his shoulders to bowl!

It’s common knowledge that the lower body is the main contributor of force for a fast bowler. To bowl quickly it’s all about controlling the collision with the ground in minimum contact times to maintain acceleration into the delivery. It’s all about MASS SPECIFIC FORCE. It’s about imparting large GRF in short GCT. However, this is all worthless if this force is blocked at the trunk. 

All rotational sports/transverse plane skills like fast bowling, javelin throwing and pitching the understanding of sequencing from proximal to distal can be the difference between success and failure. In actual fact it has to be a priority in your training programme. Lack of kinetic sequencing starting with a pivot/pre turn at the foot into hip internal rotation into trunk rotation accounts for a large amount of exit/ball speed deficiency. Serves little point having arm speed of over 1000d/s of the trunk rotation is limited to 600d/s! How do I know these numbers? 

Testing using Motus global and various GPS data "For 20% decrease in power in proximal + intermediary (knee or hip or both + core) requires 35% extra force at the distal (shoulder) part of the kinetic chain to generate same pace. Almost 1.75 times. This can result in rotator cuff or shoulder injuries especially in young fast bowlers/throwers. They try to bowl quicker forcing their shoulder when their proximal/intermediary parts are not stronger. By training the trunk in the transverse plane/rotational motion fast bowlers will be able to generate more pace. Its also key to note that poor technique at proximal will cause blockage and energy leaks which will need a subconscious compensation further up the chain"

In physics, a summation of force is all body parts acting SEQUENTIALLY; the strongest and lowest body parts around the centre of gravity move first, followed by the weaker, lighter and faster extremities. This is known as SEQUENTIAL ACCELERATION and results in successive force summation. This is often why you see fast bowlers in the confines of the gym score poorly on basic strength tests, but they are able to correctly separate every segment/node in the correct sequence quickly over a long range/leverage. This is what Tom House termed RSSSA [Range/sequence/separation/speed/alignment]. Force summation has to do with many factors which also covers RSSSA. Total number of body parts, order at which it is produced, timing of their actions, the velocity and the sum of all the force.

These bowlers may also be hip dominant and tendon drive, but I've covered that enough elsewhere. For me it’s another nail in the coffin of the squat until you drop brigade. It’s not about gym numbers! Especially if you cannot sequence correctly. This begins with the ability to hip internally rotate, which is possible with stiff and short BFC leading from the correct positioning of the impulse stride under the COM not in front. Again, it’s all about the summation of forces as well as the summation of the kinematics of fast bowling. 

This is also why I have no desire to introduce ‘Olympic lifting’ to my fast bowlers. They have no sequential benefit to fast bowlers and only serve to confuse the CNS and hinder motor learning. It doesn’t benefit both the ‘neuro dynamic pattern’ and the ‘neuro dynamic sequence’. The movement and the muscle recruitment pattern are just confusing for the CNS. It serves no purpose to a fast bowler. Don’t fall into the trap of ‘yes but it’s an explosive lift and look at how powerful the lifters are’, yes but it’s a whole-body power movement’- why wouldn’t you want to use it? Beyond the scope of this article but, let’s just say I don’t think bowlers should be Olympic lifting. I don’t question the value of the lifts themselves but for the utilisation by fast bowlers. 

'It's not about the weight of the implement, its about the sequencing and coordination'

The premise behind the summation of forces in all rotational movement is torque generated from the floor right through to the ball

LEGS-TRUNK-SHOULDERS-ARM-WRIST

The greatest summation of force built up in the kinetic chain are most efficient when the force from the preceding joint is added to the next joint. When this doesn't happen, the bowler will attempt to make up for the loss in another segment of the chain. Often in the shoulder. These are what coaches commonly call 'shoulder bowlers'. This often leads to rotator cuff and elbow injuries.

The understanding of the kinematics of fast bowling is key when designing a strength and conditioning programme for fast bowlers. If strength coaches spent more time learning the biomechanics of the skill of the athlete instead of learning the technique of olympic lifting fast bowling would be in a better place!

80% of ball velocity in a standing throw comes from hip shoulder separation. The angle between the front him and the rear shoulder, utilising the ' oblique sling’, also known as the ‘serape’ is where the power for throwing comes from.

In order to bowl quickly you need to maintain as much momentum generated from the approach/run up into front foot contact. The front leg on contact needs to withstand force and avoid deformation. IT NEEDS TO BE BRACED FOR IMPACT. Unlike other rotational throwing sports where the motion is begun by overcoming inertia with a weight shift from rear side to front side mechanics, fast bowling generates 20-30% of ball velocity from the run up. It’s about the height and velocity of the centre of mass [COM] traveling into front foot contact [FFC]. The differences in approach speed based on anthropomerty and physical attributes is beyond this article, but differences exist. Whether a bowler is hip or knee dominant dictates biomechanics. A knee dominant muscle driven fast bowler will resemble a ‘baseball pitcher’ more than a tendon drive hip dominant bowler. These quicks rely on approach speed hitting between 7-8 Ms. It’s all about the sprint for them. However, a knee dominant bowler needs time to ‘stack up’ as ball velocity is very much all about the summation of forces from proximal to distal. Time is their friend. They need to access the stretch shortening cycle as it’s about force and not rhythm, momentum, coordination and levers.

The complete bowling sequence can be split into 3 distinct zones

1- The approach zone

2- The collision zone

3- The Delivery zone

The collision zone begins the key component of fast bowling. This starts with the plant or impulse stride which changes the direction and force vector of the centre of mass FROM HORIZONTAL TO VERTICAL [slightly]. This then leads onto the back-foot contact [BFC], delivery stride/lead leg extension into front foot contact [FFC]. There are key aspects of each node that need to be performed in a certain way which I term as the ATTRACTORS. Each one has a marked impact on the subsequent node. PaceLab has collected the data of over 300 fast bowlers and its clear based on numbers, ‘what the best do!’

The main source of force production is the transfer of momentum from BFC to FFC. The shift in COM into lead leg extension is a key determinant of ball velocity. The joint action of front side hip abduction and rear side hip internal rotation is a sequence that needs to be respected, understood and trained. Get it wrong here and it really doesn’t matter how athletic you think you are in the gym! 

Three of the fastest bowlers I have tested, which are above 85mph, one who is 95mph have all done the same thing better than anyone else. IN FACT, 70% BETTER! They transfer the momentum from BFC to FFC quicker. Their flight time is less than 0.10secs [0.06sec]. This is a consequence of a fast approach, stiff back foot contact and great sequencing kinematics. 

On FFC the base of support becomes large and the wider this base with its position below the COM the more stable the sequence becomes. The left hip on FFC becomes the axis of rotation for the pelvis and the shoulder girdle. This is why the front leg needs to remain stiff so the weight shift from rear to front side can be transferred to the hip and trunk. I cannot emphasise enough the importance of lead leg stiffness in transferring power up the kinetic chain. The greater the lead leg sinks through flexion at the knee joint the lower the COM, the less the gravitational momentum and the more energy that gets lost. The fulcrum needs to be in one joint. The hip.

One of the main flaws in many fast bowlers is the inability to internally rotate at the hip prior to extending the front leg out into swing leg retraction and the clawing motion as the foot lands. This leads to the incomplete separation of the shoulder line from the hip line and ultimately a ‘block’ at the waist. Which leads to injuries [stress fractures due to lateral flexion] as well as decrease in force transmission up the kinetic chain.

‘As the hips rotate forward around the left hip the shoulders must still be side facing/closed. This generates torque and creates separation between the hips and the shoulders. The separation causes an eccentric contraction in the right external and the left internal oblique muscles while the shoulders are still facing the side position. The forward hip rotation prepares for a forceful rotation of the shoulders. Once the hips decelerate into the front facing position, they contract isometrically, creating a firm base for the oblique sling to contract and rotate the shoulders. This action produces mechanically a long force arm. As the hips decelerate, the shoulders begin to rotate due to concentric contraction of the right and left obliques. The greater fore of the shoulder rotation contributes to creating greater arm speed’- Moyer and Mathews

Essential to note: Trying to increase your delivery stride to an unrealistic length whilst trying to block/brace on FFC is a worthless task if you fail to rotate the hips. You're limited by anthropometry if you have not opened the pelvis. Rotation will lead to extension. YOU CANNOT EXTEND THE FRONT LEG INTO SWING LEG RETRACTION IF YOU HAVENT ROTATED AT THE HIPS. Closed hips will lead to a collapsed short and poor attractor on FFC.

Conclusion

Simply performing rotational work without the correct sequencing can in fact be counterproductive. Performing rotational exercises with the hips and ribs locked together is ok for general rotational development. There are differing opinions on whether the heels should stay fixed on the floor. However, in order for true transfer of training, the hips and shoulders need to be separated. This needs careful grooving and a focus on the movement over the weight of the medicine ball.